We can only sit and admire the beautiful butt, but to acquire this much prised possession, you have to work your butt off. the second part of this series will take your to next level of understanding and building this one beauty.
1. HIP THRUST:
Glutes get worked up with the hip thrust. You can notice
your gluteus being working overtime when doing the hip thrust. Starting without
any weights in recommended to do the hip thrust first, to build functional strength
and then start with weights , we come to that after this.
hip thrusts for at least 20 seconds for every 20 minutes
that you're in a seated position during the day.
How to perform:
Lie down on your back with your knees bent at 90-degree
angles. Place your feet flat on ground hip-width apart near your butt.
Then crunch your abs and tilt your pelvis back so that your lower back is flat
against the floor. Maintain this pelvic tilt throughout the entire exercise.
Push through your feet and raise your hips as high as you
can without arching your lower back. Hold this position for a couple seconds,
then slowly reverse the movement.
2. BARBELL
HIP THRUST:
The barbell hip thrust is one of the best exercise that
we could do to improve your butt.
This exercise, both works for the upper and lower glutes
to such an extent that you get a better sculpted butt. The bodyweight version
of this exercise, as discussed above has to be mastered before the barbell hip
thrust
How to perform:
Place your upper back on a bench with your knees bent and
feet flat on the floor. Put a towel or foam cover on the loaded barbell first
placed across your hips so your glutes are near the floor. Then squeeze your
glutes and lift your hips until they get in line with your body. No arching your lower back during this
movement. Return to the starting position and repeat.
3. BULGARIAN
SPLIT SQUAT:
The Bulgarian split squat is yet another monster of an
exercise that could help you build an amazing sculpted lower body. This
exercise activates your quadriceps and builds single-leg stability. Again start
without any weights first, build your bodyweight strength, then move to a
barbell version.
How to perform:
Stand ahead of a bench, with your back facing it. place
the ball of your right foot on the bench as you place your hands behind your
head, keep it straight first. Keeping your torso upright, bend your left leg
and lower your body until your left leg is bent at least 90 degrees. bend your
right knee along with your left knee. Push your body back to the starting
position.
4. BARBELL BULGARIAN SPLIT SQUAT:
Everything same as above, just add a barbell with weights as you progress from your previous version of exercise with bodyweight.
5. THRUSTER:
How to perform:
Start from standing and racked (bar on chest and
shoulders with loose grip)
lower to full front squat, rise to full hip and leg extension,
continue the bar acceleration upward with a powerful press to lockout, lower
bar to racked position and then repeat
BENEFITS:
Thrusters work many of your major muscles. Your
quadriceps, hamstrings and glutes; essentially all your major leg muscles; work
very hard in the squatting part.
The force developed by your legs is then transmitted into
your upper body via your abdominal and lower-back muscles.
Starting a 3 setter is always a good idea. 3 sets of 11,12,13 reps to build the basic strength on the weights.
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